Transform Your Life With Proper Sleep Hygiene

For two long, arduous years, I battled with insomnia, trapped in a relentless cycle of sleepless nights and exhausting days.

Each evening became a battleground, as I wrestled with racing thoughts and restless limbs, yearning for the elusive embrace of slumber.

As the world around me slept peacefully, I found myself staring into the darkness, grappling with frustration and despair as my mind replayed the distressful moments in my life like a horror movie in an endless loop.

But amidst the depths of my insomnia-induced torment, I discovered a glimmer of hope - a journey towards understanding, healing, and ultimately, reclaiming the restful nights I so desperately craved.

In sharing my mental wellness journey, I also learned that 1 in 3 adults suffer from the lack of quality sleep. This sleep deprivation epidemic not only affects our productivity and mood but also poses significant risks to our long-term health.

To combat this pervasive issue, it's essential to understand the science-backed strategies for achieving better sleep.

I've spent well over 100 hours of research (so you don't have to), consultation with specialists, trial and error to share the following 8 life-changing tips on how I regained my quality sleep of 7-8 hours each night, even on weekends!

1. Consistency is Key

Research published in the journal Sleep Science emphasizes the importance of maintaining a consistent sleep schedule. Going to bed and waking up at the same time every day helps regulate your body's internal clock, leading to more restorative sleep.

2. Establish a Relaxing Routine

A study conducted by the National Institutes of Health highlights the effectiveness of bedtime rituals in promoting better sleep quality. Engage in calming activities such as reading, taking a warm bath, or practicing relaxation techniques to signal to your body that it's time to wind down.

3. Optimise Your Sleep Environment

According to recommendations from the American Academy of Sleep Medicine, creating a sleep-friendly environment is crucial for improving sleep quality. Invest in a comfortable mattress and pillows, and ensure your bedroom is dark, cool, and quiet to promote uninterrupted sleep.

4. Mindful Tech Use

Research from the Sleep Health Foundation suggests that exposure to electronic devices before bedtime can disrupt sleep patterns. Limit screen time and avoid using devices at least an hour before bedtime to mitigate the effects of blue light on melatonin production.

5. Watch Your Diet and Hydration

A study published in the Journal of Clinical Sleep Medicine found that certain foods and beverages can impact sleep quality. Avoid consuming caffeine and heavy meals close to bedtime, and stay hydrated throughout the day for optimal sleep.

6. Prioritize Physical Activity

The National Sleep Foundation recommends incorporating regular exercise into your routine to promote better sleep. Engage in physical activity during the day, but avoid vigorous exercise close to bedtime, as it may interfere with sleep onset.

7. Stress Management Strategies

According to research from Harvard Health Publishing, stress and sleep have a bidirectional relationship. Incorporate stress-reducing techniques such as meditation, deep breathing, or progressive muscle relaxation to promote relaxation and improve sleep quality.

8. Moderate Daytime Napping

A meta-analysis published in the journal Sleep Medicine Reviews suggests that short naps can have positive effects on alertness and performance. Keep daytime naps short (20-30 minutes) to avoid disrupting nighttime sleep patterns.

By integrating these evidence-based practices into your lifestyle, you can empower yourself to achieve more restful nights and enjoy the myriad benefits of quality sleep.

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Gratitude and Acknowledgement

This article is dedicated to my dear friend Royal Reed who always reminded me to take care of myself, especially during my social entrepreneurship startup years. Royal is my role model in entrepreneurship, female leadership and female empowerment. I'm always awed by her ability to synergise herself as a world-class business leader, a loving mum, a caring wife and a filial daughter in her multigenerational home. Thank You Royal for your friendship, your encouragement, and your kindness!

About the author

Eric consistently contributes to LinkedIn every week, sharing insights and lessons gained from his two-decade journey at the crossroads of leadership, banking, social entrepreneurship, and mental health. Currently residing in Ipoh, Malaysia, Eric dedicates his efforts to promoting mental wellness through his YouTube channel, My Purpose Today. As the founder of this non-profit organization, he is passionately committed to producing digital content on wellness, drawing from his extensive personal experience in the mental health field.